Protein Rich Food for Vegetarians | Protein Rich Foods List
As we all know that protein is the building block of the body. And it makes up the building blocks of hormones, skin, hairs, muscles, organs and everything that matters in your body. And eventually, amino acids are the building blocks of protein. Some of the amino acids are produced by the body but some need to be consumed. Studies shows that protein improves health in many ways like it fights with diabetes, lowers blood pressure, helps you to lose weight and belly fat and increases muscle mass and strength. There are different varieties of amino acids and protein rich food for vegetarians that our body needs.
A non-vegetarian has no problem because they already consume it from meat. On the other hand, a vegetarian or vegan would need to take lot of foods to get the full benefit. It is recommended that daily intake of protein in women is 46 grams and in men is 56 grams. But it’s not too hard to find protein rich food for vegetarians. In this given post, you will find protein rich foods list for vegans and easily available plant-based highly protein rich foods.
Protein Rich Food for Vegetarians
Many people think that nuts are not too good because it contains fat. But nuts contains a very high amount of unsaturated fat which is a good kind of fat and also high amount of protein. Nuts will keep your body mass index (BMI) normal, fill you up faster and for longer and also help to stabilize blood sugar. Particularly for vegans and vegetarians, nuts are very valuable sources of protein. It also contains heart-healthy omega-3 fatty acids, vitamins, and minerals. High protein nuts include peanuts, almonds, Cashews, pistachios and walnuts. These nuts contains a very high amount of protein and calories.
A 100 gram of tofu contains 8 gram of protein means a very high amount of protein. It is also a meat replacement for vegetarians. Tofu is made up of soybean milk which contains all the essential amino acids which our body needs to build the proteins. This is a great source of protein that helps to maintain bones, muscles and organs.
Lentils and Pulses
Lentils are the edible pulses. A 100 gram of boiled lentils contains 9 gram of protein. These are the excellent sources of protein as well as fiber and are low in fat. For example – raw red lentil or masoor daal contains a very high amount of protein i.e. 26 gram per 100 gram. Other lentils and pulses which are protein rich food for vegetarians includes chickpeas, soybeans, lupin beans, moong bean, velvet beans etc.
Dairy products are very rich sources of protein for vegetarians. These are also low in carbohydrates and rich in amino acids. It make great snacks and also other dishes. Dairy products which include high amount of protein are-
It is also called strained yogurt and is a very thick type of yogurt. Greek yogurt is high in many nutrients , has a creamy texture and tastes delicious. A 170 gm of its container has 17 gm of protein and only has 100 calories.
Milk a Protein Rich Food for Vegetarians
Milk is an excellent source of high-quality protein. It is highly nutritious and contains a small amount of almost every single nutrient required by the human body. A one cup of whole milk contains 8 gm of protein and also provide phosphorus, calcium and vitamin B2 with several health benefits.
It is a type of cheese which is very low in calories and fat. It contains vitamin B12, vitamin B2, selenium, calcium, phosphorus and several other nutrients. A 226 gm of cottage cheese contains 27 gm of protein and 194 calories.
Vegetables are the most important diet for vegetarian peoples. According to the USDA National Nutrient Database, vegetables which are high in protein are spinach, garlic, broccoli, turnip greens, tomatoes and asparagus. All these vegetables contain 5 to 10 grams of protein per one-cup chopped veggies.
Protein Rich Foods List
Since above you saw the most important foods for protein rich diet for vegetarians and their nutrition facts. So below here is the full protein rich foods list of different items that are very good sources of protein.
- Dairy Products
- Ancient Grains
- Cottage Cheese
- Greek Yogurt
- Whey Protein Supplements
- Ezekiel Bread
- Pumpkin Seeds
- Chia seeds
Also Read : How to Reduce Belly Fat